Not sure what to eat in the first trimester when everything makes you nauseous? You are so not alone. In this episode, I'm walking you through exactly what I walk my own clients through when they come to me feeling guilty about living on crackers and cereal, convinced they're already failing their baby before they've even had their first ultrasound.

I'm breaking down why the first trimester is nutritionally different (and why those carb cravings actually make sense), the non-food strategies that most content skips right over, my core food approach of hiding the protein in the carb, prenatal vitamin troubleshooting, and the mindset shift that makes all of it feel less overwhelming. If you've been stuck between "I can't eat anything" and "I should be eating better," this conversation is going to bring some real relief.

Timeline Highlights

00:00 Introduction to first trimester nausea and common experiences

02:12 Hormonal changes and their effects on nausea

04:01 Non-food strategies to reduce nausea

05:55 Understanding the normalcy and variability of nausea

07:57 Supporting blood sugar and nutrient needs

10:06 Practical tips for eating and hydration

11:59 The importance of self-compassion and living in the gray

13:57 Supporting mental health and accepting help

16:07 Managing prenatal intake and supplements

18:05 Food choices and hiding nutrients in meals

19:50 Additional tips for managing nausea and fatigue

21:57 The significance of support and grace during pregnancy

23:52 Conclusion and encouragement for expectant mothers

Top Quotes from the Episode

1. "The goal is not to make the nausea disappear. The goal is to soften it."
2. "Your body is literally signaling for glucose because it needs it for this massive behind-the-scenes building project."
3. "Hide the protein in the carb. You don't have to overhaul your diet. You don't have to force down a chicken breast."
4. "If butter toast is the only thing that sounds good, eat the butter toast. And then 30 minutes later, see what else you can try."
5. "A partnership is not meant to be balanced or equal at every single phase of life."

Links & Resources

• Functional Maternity by Sarah Thompson
• Fullwell Prenatal (prenatal vitamins and ginger tart cherry gummies) 20% off your first order with this link
• Take the free pregnancy nutrition quiz
• Learn more about working with a prenatal dietitian: https://thepregnancyrd.com/contact
• Follow along on Instagram @the.pregnancy.rd

If this episode helped, follow the show, leave a review, and send it to a friend in her first trimester.

(Disclosure: Affiliate links are used here at no additional cost to you.)

Have you ever felt like pregnancy was supposed to look a certain way, and yours just... doesn't? The glowing skin, the cute bump, the dreamy nursery. It all looks so effortless from the outside. But for a lot of women, the real experience is nausea, exhaustion, midnight Google spirals, and plans that go sideways.

In this first episode, I'm explaining why this podcast is called Feel Better, not Feel Good. Because if the bar is "feel good" and you don't feel good, now you feel like you're failing at that too. The real goal is to feel better. Better in your choices, better in how you show up, and more at peace with how your journey actually unfolds. If you've been carrying guilt, anxiety, or the weight of unmet expectations, this one's for you.

1. "We live in a world that makes pregnancy seem so whimsical and glamorous, and for a lot of women, that's not even close to the full picture."
2. "If the goal is to 'feel good' and you don't feel good, now you feel like you're failing at that too."
3. "The goal is to feel better. Better than you feel right now. Better in your choices. Better in how you show up for yourself."
4. "It's not about having a picture-perfect experience. It's about how you navigate from where you are, in that very moment, to a place where you feel more grounded."
5. "I want you to walk away from every single episode feeling like you have something you can actually use, not just another thing to stress about."
6. "Life happens. Dynamics change. Work evolves. Your pregnancy takes a turn you didn't plan for. And all of that is okay."
7. "The goal is to feel better. And hopefully, to thrive. But also to stay grounded in reality and navigate everything that comes with growing, birthing, and feeding a human being."

Links & Resources

• Take the Pregnancy Nutrition Quiz
• Learn more about working with a prenatal dietitian: https://thepregnancyrd.com/contact
• Follow along on Instagram @the.pregnancy.rd

If this episode resonated, follow the podcast, leave a review, and share it with someone who needs to hear it.